In this morning's "Health Watch", gaining weight at work, according to a Careerbuilder.Com survey, more than half of …people they put on weight since they started their current jobs. For 20 percent of them, it's 10 pounds or more. So how can we avoid that? Neal Pire is a fitness consultant and a fellow at the American College of Sports Medicine. Good morning Neal.

Good morning, Harry.

You are an exercise physiologist by training, right? (That's right.) So you can really tell us what we need to do here. Is, is this all about technology? Is there so much technology in our office that we don't, we don't even bother to walk across the room to talk to our colleagues? Is that why we are gaining weight at our, at our cubicles?

Well, there are probably multiple variables that is causing this whole phenomenon. Eh, inactivity, obviously is the reason why, (umm hmm) why are we inactive? Over the last ten to twenty years, the faster and the more technology moves, the less we do. (Right). Where you used to get up, write a message and go see your colleague all the way across the office. (Sure)Now you,you spend 30 seconds, you write an e-mail zip, it's gone. You are onto the next thing. (Right). Eh, so there are many reasons why we are less active even in the workplace. (umm hmm) Problem is we are in such, we live in such a all-or-none society (Yeah), that if people don't get 30 to 60 minutes of the formal exercise everyday, (Right) they give up. (Right.) So what's the use? (Right) Why should I?

OK. So what are things people can do before or after work? You know if they are trying to work as many hours as possible and also spend time with family and everything else, things they can do to help them at least get some exercise?

You know, if you commute uh, the New York City, take the bus or the subway, (Right.) get off the stop earlier before you, you are supposed to, wherever you are supposed to get off. (Right). Get off the stop earlier. That gives you a few extra blocks that you can walk. (Sure.) Eh, instead of, if you are up on the 15th floor, I am not gonna recommend you take the stairs for 15 flights. (Right.) But you can take the elevator to the 12 floor and walk up 3 flights.

You know what, I've seen people over the broadcast that who actually have been doing that way who,who use the stairs all the time, makes a huge, huge difference.

Absolutely. Absolutely. It's just a matter of getting your 2 minutes here and there. (Right). It's a, overall, it all adds up.

And what should you do at lunchtime? What about lunchtime?

Eh, be sensible. If you are moving less, you really require less energy. (Ya.) And you require less calories if you will. (Right.) So eat a little lighter, eat a little bit less, drink, eh, non-caloric fluids like water or even diet soda if you are a soda drinker. (Ya.) And help that...let that help you fill up.

What about brown bagging, is brown bagging.

Brown bagging is a great way to know how much you are eating, know what you are eating. (Right.) You go to the deli order tuna because it's healthy. You don't know how much mayo is in there. If it was a tuna and oil..(Well, it's a sandwich, it's big) It's huge, you can feed a family of four (Right) with a typical New York City deli sandwich.

Ya, ya so if you are brown bagging, you also, you know what you've got, Right? And you have chances, or you pull, you have a much better ability to portion control.

Absolutely.

Right. Eh, what about trying to exercise at your desk? You are always seeing these things about, you know, finger exercises and things and that's not real.

Over the years, there have been a lot of workstation, eh, workout programs (Right) that you see in all the books and magazines. Eh, the bottom line is a lot of people are, are not comfortable exercising at their desks as their manager might be watching.

So, ah, , you're gonna, you're gonna tend to ah, lose out or miss out on any activity you could do at your desk.

So just play solitary.

Absolutely.

All right, Neal, thanks so much.

Pleasure.

1.cubicle:n. small room, small partitioned space

2.mayo:n.AKA mayonnaise蛋黄酱